These hearty, oven-baked lentil meatballs are a delicious celebration of Mediterranean flavors. Made with protein-rich lentils, sun-dried tomatoes, olives, and herbs, then baked to a golden finish and served in a vibrant, aromatic tomato sauce—this plant-based dish is wholesome, satisfying, and full of character.
Why You’ll Love This Recipe
This recipe is the perfect example of comfort food made healthy. The lentil meatballs are packed with protein and fiber, making them a filling meatless alternative. The bold Mediterranean ingredients bring depth and flavor, while the simple tomato sauce ties everything together. It’s an excellent choice for vegetarians and a delightful option for anyone seeking a lighter, nutrient-rich meal that doesn’t sacrifice taste.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Lentil Meatballs:
- cooked brown or green lentils
- rolled oats
- sun-dried tomatoes, finely chopped
- Kalamata olives, pitted and chopped
- grated carrot
- garlic cloves, minced
- fresh parsley, chopped
- tomato paste
- soy sauce or tamari
- dried oregano
- salt and black pepper to taste
- olive oil spray
For the Tomato Sauce:
- olive oil
- onion, chopped
- garlic, minced
- crushed tomatoes
- dried basil
- salt and pepper to taste
Directions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a food processor, pulse the cooked lentils and oats until partially broken down.
- Add sun-dried tomatoes, olives, grated carrot, garlic, parsley, tomato paste, soy sauce, oregano, salt, and pepper. Pulse again until well combined but not entirely smooth—some texture should remain.
- Form the mixture into 1 1/2-inch balls and place them on the prepared baking sheet.
- Lightly spray the tops of the meatballs with olive oil.
- Bake for 25–30 minutes, turning once halfway through, until golden brown and firm.
- While the meatballs are baking, prepare the tomato sauce: In a skillet, heat olive oil over medium heat. Add chopped onion and garlic and sauté until translucent, about 5 minutes.
- Stir in the crushed tomatoes, dried basil, salt, and pepper. Simmer the sauce gently for 10–15 minutes, stirring occasionally.
- Serve the meatballs warm over the tomato sauce. Garnish with fresh parsley before serving.
Servings and timing
This recipe serves 4 people.
Preparation time: 20 minutes
Cooking time: 30–35 minutes
Total time: Approximately 50–55 minutes
Variations
- Spicy version: Add red chili flakes to the meatball mixture or the sauce for heat.
- Cheesy topping: Sprinkle with grated Parmesan or a vegan cheese alternative before baking.
- Grain alternative: Use cooked quinoa in place of oats for a different texture.
- Herb swap: Replace parsley with fresh basil or cilantro for a different herbal note.
- Gluten-free: Ensure oats and soy sauce are certified gluten-free.
Storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm the meatballs and sauce together in a skillet over medium heat or in the microwave until heated through. These meatballs also freeze well: freeze the cooked meatballs (without sauce) for up to 2 months. Thaw overnight in the refrigerator and reheat before serving.
FAQs
Can I use canned lentils?
Yes, canned lentils work well. Be sure to rinse and drain them thoroughly before using.
What type of oats should I use?
Rolled oats are ideal. Avoid instant oats, as they can alter the texture.
Can I fry the meatballs instead of baking?
Yes, pan-frying in a little oil until golden on all sides is an alternative method.
How do I keep the meatballs from falling apart?
Be careful not to over-process the mixture; keep some texture, and make sure the mixture is moist but firm enough to hold its shape.
Can I add other vegetables?
Yes, finely chopped mushrooms, zucchini, or spinach can be added to the mixture.
Is this recipe vegan?
Yes, the ingredients listed are entirely plant-based and vegan-friendly.
What can I serve with these meatballs?
They pair well with pasta, couscous, rice, or even tucked into pita bread.
How can I make the sauce richer?
Add a splash of red wine or a teaspoon of sugar to balance acidity in the tomato sauce.
Are these suitable for meal prep?
Absolutely. They store well and can be prepped in advance for easy weekday meals.
Can I use a different legume?
Chickpeas or black beans can be substituted, though the flavor and texture will change slightly.
Conclusion
Baked Mediterranean lentil meatballs in tomato sauce are a flavorful, nutritious plant-based dish perfect for lunch, dinner, or meal prep. They bring together hearty ingredients and Mediterranean flair in a comforting, oven-baked form. Whether you’re exploring vegetarian meals or simply want a delicious twist on classic meatballs, this recipe is a reliable and satisfying option for any table.
Print
Baked Mediterranean Lentil Meatballs in Tomato Sauce
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Vegan
Description
These hearty, oven-baked lentil meatballs are packed with Mediterranean flavors—sun-dried tomatoes, olives, and herbs—served in a vibrant tomato sauce for a plant-based dish that’s comforting, protein-rich, and deliciously satisfying.
Ingredients
- 1 1/2 cups cooked brown or green lentils
- 1/2 cup rolled oats
- 1/4 cup sun-dried tomatoes, finely chopped
- 1/4 cup Kalamata olives, pitted and chopped
- 1/4 cup grated carrot
- 2 garlic cloves, minced
- 2 tbsp fresh parsley, chopped
- 1 tbsp tomato paste
- 1 tbsp soy sauce or tamari
- 1 tsp dried oregano
- Salt and black pepper to taste
- Olive oil spray
- 2 tbsp olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 can (14 oz) crushed tomatoes
- 1 tsp dried basil
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a food processor, pulse lentils and oats until partially blended.
- Add sun-dried tomatoes, olives, carrot, garlic, parsley, tomato paste, soy sauce, oregano, salt, and pepper. Pulse until combined but still textured.
- Form mixture into 1 1/2-inch balls and place on the baking sheet. Lightly spray with olive oil.
- Bake for 25–30 minutes, turning halfway through, until golden and firm.
- Meanwhile, heat olive oil in a skillet over medium heat. Add onion and garlic; sauté until translucent.
- Add crushed tomatoes, dried basil, salt, and pepper. Simmer for 10–15 minutes.
- Serve meatballs warm over the tomato sauce in a serving dish and garnish with fresh parsley.
Notes
- Make sure lentils are well-drained to prevent a soggy mixture.
- You can make the meatballs ahead and freeze them for future meals.
- Use tamari instead of soy sauce for a gluten-free version.
Nutrition
- Serving Size: 1/4 recipe
- Calories: 280
- Sugar: 6g
- Sodium: 520mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
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